There are loads of ways we can all be active

It doesn’t matter what you do or where you do it as long as it adds up between 2½ and 5 hours of physical activity across the week for adults.

The really important thing is that it’s fun, because if we enjoy it, it’s so much easier to keep going.

You don’t have to do your physical activity all in one go either. Try doing two sessions of 15 minutes or three 10 minute blocks of activity. It all counts!

It doesn’t have to be hard work either… walking is perfect, as it’s simple and you don’t need any special equipment to do it.

What’s even better, is that walking can be included into everyday activities like going to school, work or the shops, and walking at least some of the way.

Other ways of being active are:

playing with the kids

playing sports

walking the dog




Why not try something new together?

Trying new activities and learning new skills can also:

create a sense of


increase our self-confidence to make more changes in our lives.

If you want to get fitter and enjoy even more benefits, try to include some vigorous activity like jogging, fast-paced sports and strength exercises into your weekly routine.

How to be active regularly

Choose the right time


you are too tired when you get home at night, try going for a walk at lunchtime instead. Or if you are free in the evenings, check out if there are activities or exercise classes in your local area.

include activity as part of travel. Small changes to your daily routine, like walking part way to a destination, all count towards the goal.

Find activities that suit you

being more active can simply be a matter of spending more time on the things you already like doing, such as gardening or taking the dog for a


join a local sport, recreation or fitness


meet a friend for a walk or a bike


park the car and walk the rest of the


take the


walk and talk with a friend for half an hour before going for a


get back to a sport or activity that you used to enjoy.

If you find something you enjoy, you’re more likely to keep it up.

Walking is a great way to start

It doesn’t matter how far or how fast. Just three 10 minute walks a day can have you on track.


Get ready to be active

It’s never too late to start, because no matter what stage of life you are at, it’s important to be active – even if you are older, haven’t been active for a while, or are just starting out.

The Being active at every age & stage page is a good place to get information about the best activities for you.